Tomato: main benefits and how to consume

Tomato is a fruit, although it is normally used as a vegetable in salads and hot dishes. It is an ingredient widely used in weight loss diets because each tomato has only 25 calories, and has diuretic properties, in addition to plenty of water and vitamin C that improves the immune system and the absorption of iron in meals.

The main health benefit of tomatoes is to help prevent cancer, especially prostate cancer, because it is made up of good amounts of lycopene, which is much more bio-available when tomatoes are cooked or eaten in a sauce.

Some of the main benefits of tomatoes include:

1. Prevent prostate cancer

Tomatoes are rich in lycopene, a carotenoid pigment that exerts a powerful antioxidant action in the body, protecting cells from the effect of free radicals, especially prostate cells.

The amount of lycopene varies depending on the ripeness of the tomato and the way it is consumed, with the raw tomato containing 30 mg of lycopene / kg, while its juice can have more than 150 mg / L, and the ripe tomatoes also contain more lycopene than greens.

Some studies indicate that consumption of tomato sauce increases lycopene concentrations in the body, 2 to 3 times more than when consumed in its fresh form or in juice. Here are some signs and symptoms that may indicate prostate cancer.

2. Combat cardiovascular problems

Tomato, due to its high antioxidant composition, helps to keep blood vessels healthy, in addition to having fibers that help to lower bad cholesterol levels, also known as LDL.

In addition, some studies show that the consumption of lycopene in the diet also reduces the risk of heart attack.

3. Take care of eyesight, skin and hair

Because it is rich in carotenoids, which are transformed into vitamin A in the body, the consumption of tomatoes helps to maintain visual and skin health, in addition to strengthening and brightening the hair.

4. Help regulate blood pressure

Tomatoes are rich in potassium, a mineral that helps regulate blood pressure. In addition, because it is rich in water it also creates a diuretic effect.

In addition to maintaining regulated pressure, tomatoes also prevent muscle weakness and cramps during intense physical activity.

5. Strengthen the immune system

Due to its vitamin C content, consuming tomatoes helps to strengthen the body's natural defenses, as it helps fight free radicals, which, in excess, favor the appearance of various diseases and infections.

In addition, vitamin C is also an excellent healer and facilitates the absorption of iron, being particularly indicated for the treatment against anemia. In addition, vitamin C also serves to facilitate skin healing and improve blood circulation, being great to help prevent cardiovascular diseases such as atherosclerosis, for example.

Nutritional information

Tomato is a fruit because it has biological characteristics of growth and development similar to fruits, but its nutritional characteristics are closer to vegetables, such as the amount of carbohydrates present in tomatoes that are closer to other vegetables than to other fruits.

Components	Quantity in 100 g of food
Energy	15 calories
Water	93.5 g
Proteins	1.1 g
Fats	0.2 g
Carbohydrates	3.1 g
Fibers	1.2 g
Vitamin A (retinol)	54 mcg
Vitamin B1	0.05 mcg
Vitamin B2	0.03 mcg
Vitamin B3	0.6 mg
Vitamin C	21.2 mg
Calcium	7 mg
Phosphor	20 mg
Iron	0.2 mg
Potassium	222 mg
Lycopene in raw tomatoes	2.7 mg
Lycopene in tomato sauce	21.8 mg
Lycopene in sun-dried tomatoes	45.9 mg
Lycopene in canned tomatoes	2.7 mg

How to consume the tomato

Tomatoes are not fattening because they are low in calories and have almost no fat, so it is an excellent food to include in weight loss diets.

The following are some recipes for using tomatoes as the main ingredient and enjoying all its benefits:

1. Dry tomato

Dried tomatoes are a delicious way to eat more tomatoes, and can be added, for example, to pizzas and other dishes, without losing the nutrients and benefits of fresh tomatoes.

Ingredients

1 kg of fresh tomatoes; Salt and herbs to taste.

Method of preparation

Preheat the oven to 95º C. Then wash the tomatoes and cut them in half, lengthwise. Remove the seeds from the tomato halves and place them on an oven tray, lined with parchment paper, with the cut side facing up.

Finally, sprinkle herbs and salt to taste on top and put the pan in the oven for about 6 to 7 hours, until the tomato looks like dried tomato, but without burning. Usually, larger tomatoes will need more time to be ready. A good tip to save energy and time is to use tomatoes of similar sizes and make 2 trays at once, for example.

2. Homemade tomato sauce

Tomato sauce can be used in pasta and meat and chicken preparations, making the meal richer in antioxidants that prevent diseases such as prostate cancer and cataracts.

Ingredients

1/2 kg very ripe tomatoes; 1 onion in large pieces; 2 cloves garlic; 1/2 cup parsley; 2 sprigs basil; 1/2 teaspoon salt; 1/2 teaspoon ground black pepper; 100 ml of water.

Method of preparation

Beat all the ingredients in a blender, adding the tomatoes little by little to facilitate mixing. Pour the sauce into a saucepan and bring to medium heat for about 20 minutes to become more consistent. This sauce can also be stored in small portions in the freezer, to be used more easily when needed.

3. Stuffed tomato

This stuffed tomato recipe gives color to meat or fish meals and is simple to make, making it an excellent option to facilitate the consumption of vegetables by children.

Ingredients

4 large tomatoes; 2 hands full of bread crumbs; 2 chopped garlic cloves; 1 handful of chopped parsley; 3 tablespoons of olive oil; 2 beaten eggs; salt and pepper; butter, to grease.

Method of preparation

Carefully dig inside the tomatoes. Season inside and drain downwards. Mix all other ingredients. Return the tomatoes to the top and place on a baking sheet greased with butter. Fill the tomatoes with the mixture and place in the oven heated to 200 ºC for 15 minutes and you are ready.

This recipe is also an alternative for vegetarians who eat eggs.

4. Tomato juice

Tomato juice is rich in potassium and is important for the proper functioning of the heart. It is also very rich in lycopene, a natural substance that lowers bad cholesterol, reducing the risk of heart problems, as well as prostate cancer.

Ingredients